Workout                                Set 1     Set 2

Hanging Leg Raises -                 11         11

TRX Rows -                             11         11

Pistol Squats - right leg -              7          7
                      left leg -                7          7  

Hanging Knee Circles -               12         12

Push Ups -                                10         11

Bulgarian Squats - right leg -       12         12
        12kg             left leg -        12         12

Reverse Plank -                        yes        yes

Dips - straight legs -                   12         13          

Lunges - 12kg - right leg -          12         12
                         left leg -          12         12

Back Extensions -                     10         11

Lat Pulldowns - 30lbs -             10         11

One Legged Deadlifts - right leg - 10       10
            12kg                  left leg- 10       10

Side Lat with Lunge - 10lbs -       12       12

Bicep Curls - 15lbs - right arm -  15        15
                                left arm -   15        15

Shoulder Press - 30lbs-               10         9

Sumo Squat - 16kg -                   12        12

Total Time 21 minutes


Yoga/Stretching 22.5 minutes

Grand River Rocks!

What an awesome day!  We went to Grand River Rocks indoor climbing gym yesterday and we had a blast.  We were there for 5 hours, so it's a good thing we brought snacks.  Everyone has achy hands today and I'm missing a good chunk of skin from my finger.  Apparently you're not supposed to hold on so tight sometimes.

Summer So Far

A little of what we've been up to so far this summer.

Whole Body Workout in 30 Minutes

I have been really getting into the BodyRock type workout since last winter.  Although I've never actually done one of their workouts I do like to borrow ideas from the site.  They are short intense interval type workouts that really get the blood pumping in a short amount of time.  I have a GymBoss interval timer and I love it!

Today I did this workout.  30 seconds working out, 10 seconds rest/transition.  For a total workout time of 18 minutes.

Set                                          1             2            3

Jump Rope                              yes          yes         yes

Hanging Leg Raises                   9             8           10

Push Ups                                10             9           9

Sumo Squats - 12kg kettlebell   10            12          11

Burpees                                   12           13          12

TRX Rows                              10           10          12

Bulgarian Squats - right leg        11           10          10
   12kg kettlebell - left leg          11           10          10

Hanging Knee Circles               12            12          12

It was so intense, I was dripping with sweat when I was done.  I finished my workout off with 12 minutes of yoga/stretching that made me feel great.

30 minute workout and I'm now I'm ready to face the day!